Friday, January 25, 2013

Friday - WOD 22 - Time to Fly



There is one thing that I have learned about life and CrossFit. No matter how hard things get; no matter how hard you want to quit... you have to realize that the only direction to go is UP!
Like an Eagle, you have to soar high above the negative people in life and keep flying, keep getting better.

I am so honestly very proud of our CrossFit group. Without advertising our group has managed to grow, maintain, and Thrive.

Our classes are small; our attendance is big; and our results are Awesome!

We will never have a class where we don't know everyone's names.
We will never grow beyond our means.
We will never put quantity over quality.
We will ALWAYS believe that we do it all for the Glory of God.

Real People, Real Fitness, Real Results

Endurance:
Partner Med ball pass to Farmer's Market

WOD:
Air Force WOD:

For time:
20 Thrusters
20 Sumo dead lift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Overtime:
Death by Sprints
1 sprint to the next building on minute 1
2 sprints on minute 2
3 on minute 3 and so on


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